What do I need to start walking?

A good pair of comfortable shoes that cushion your feet and absorb shock.Click here for tips on Buying new walking footwear

Casual loose clothing
Layer your clothing - this means wear a Tshirt then a sweatshirt and then a raincoat if needed - this way you can take off a layer should you get too hot,because even in winter, walking can make you sweat!

When should I start walking ? Today

If you can't get out to walk today make the time tomorrow - don't put it off or you will never begin!

So today in preparation you can

• Walk in your coffee or lunch break
• Walk around the room or office whilst on your cordless phone
• March on the spot through the adverts on TV
• Arrange to borrow someone's dog and walk it through the park
  
• Check with your health professional that it is OK for you to start a walking program

  Warming Up
  
  Very Important - do not set off too fast.
  Start at an easy pace for the first 5 - 10 minutes - If you walk too quickly too fast you will feel exhausted and may want to stop. So give your body time to warm up -
  It is a bit like starting a car - you have to go through the gears to reach top gear!This gives your body time to realise that it can't just burn up sugars, that it needs fat to burn and then you will find you can walk comfortably

  How fast should I walk?
  Walking at a steady pace makes you breathe heavier (so giving your heart and lungs a good workout) yet you should be able to carry on a normal conversation.
  
  Try imagining you are late for a train or date. Not so late that you have to run but late enough to make it important that you increase your pace.For more info on walking paces click here

  How long do I need to walk for?
  
  Ideally you need to build up to at least 30 - 40 minutes per day.Take a look at the ten week walking plan or losing weight by walking to give yourself some more ideas and info.

  To keep the weight off as well as to lose it you need to keep walking.
  This is why it must become part of your lifestyle for the rest of your life.
  A good idea is to find a walking partner or join a walking club - remember that you must enjoy your walking or you won't do it!

  Once you can walk for 30 minutes comfortably then you need to set yourself new goals.

  • You may like to walk your usual walk for instance, quicker.
  • You could walk a longer distance in the same time.

  If possible get yourself a pedometer which will record how far you have walked and the time it took you.
  
  It is a good idea to record these in your diary so that over the weeks you can see your progress or make yourself a walking log . It is amazing how the miles mount up if you walk regularly. To find out about calories and how far you have to walk to walk off one calorie or even a Mars Bar just click here or here!
  

  Enjoy your walking.